• Improper nutrition on race day is one of the top reasons for a DNF
• Wrong nutrition cannot only make you feel bad during a race, it could kill you!
• Proper Nutrition can improve performance as much as 14%
• Nothing new on race day, includes nutrition

Protein
• Muscle stores 30,000 kcals but no more than 10% of available fuel is ever contributed by protein.
• Need adequate calories to spare protein
• Most important role protein plays on race day is:
1.) albumin levels built prior to race day
2.) 6-20 g. protein immediately following race
3.) Regular meal protein intake within 2 hrs. of finish
• Small amounts of protein while racing (< 10g/hr.) may be beneficial for some but research is inconclusive

Fat
• Fat stores in the body are the primary preferred fuel for aerobic activity (intensity below lactate threshold)
• Fat is the most efficient way to store energy while minimizing the weight of the energy storage that has to be carried.
• Fat intake during a race is discouraged